Name: Playbook - Shaina Fata - Quads & Glutes Focused 🍑
Uploaded: 2024-05-08T00:27:48.250Z
Duration: 45 min
Description: Quads & Glutes Focused 🍑

getting back into with a better mindset and boy did this kick my butt 🍑

Alexis

marissa

Christina

Dari

Shondell

A spicy leg day that I really loved throwing into the mix! Grab your dumbbells and let’s move!!😝

We’re working with stand-alone exercises today and a superset burnout at the end 🔥. This is more focused on less heavy weights and higher reps. 

Complete all rounds of each workout before moving on to the next!

• start standing with your feet close together at the center of your mat

• step out to one side, bringing the feet to about hip width

• squat down, pushing your hips back and engaging the core

• stand up and step back through center, repeating the squat on your other side

Lateral Step Squats

• start standing at the front of your mat

• lunge back, bringing both legs to 90 degree angles

• keep your core engaged and back straight

• press firmly into the front foot and squeeze the inner thighs to stay stable

Back Lunges

• bring your feet wide and slightly turn the toes out to the side

• lower into a side lunge, bending one knee, pushing the hips BACK and hinging slightly at your waist

• keep your core engaged and back straight!

• staying at the same level, slowly slide through center and off to your other side, lunging with the opposite leg

Side Lunge Slides

• bring your feet together and sink down into a tiny squat with your heels lifted

• straighten your legs as you dive your nose towards the ground

Tiny Squat Dives

• Start on your back with feet on the floor and arms along your sides.

• Dig into your heels but keep the feet flat as you lift up.

• Squeeze your glutes firmly at the top!

Bridge Lifts

Warm-Up

• Start by placing your heels on the yoga blocks or whatever surface you are using.

• Heels should be hip width with toes turned very slightly out.

• Bring the kettlebell or dumbbell up to your chest.

• Squat down, keeping the chest up and pushing your hips back.

Raised Heel Goblet Squats

• start with one foot on the surface and the other lightly standing next to it

• lunge back, dipping your legs to 90 degrees

• step back forward and repeat on your other side

Front Elevated Back Lunges

• Take the feet wide and slightly turn your toes out.

• As you squat down, hinge at the waist while keeping your back straight.

• Push your hips back and engage the glutes and core.

• Try to get your back as parallel to the floor as possible.

Sumo Deadlifts

• Sit on the floor against the bench with your legs bent and place a heavy weight on your planted foot.

• Lift your hips up and adjust your shoulders so they rest comfortably on the bench. Feet should be hip width.

• Squeeze your glutes, lifting into a bridge and digging in to your heels.

• Lower back to starting position

Hip Thrusts

• start with one foot on the elevated surface and the other on the ground 

• lightly jump up and shuffle to the other side so that you land the other foot onto the surface and squat down low

• pick up speed as you shuffle from side to side, remembering to get low in a squat on each side

Uneven, Side to Side Shuffle Squats

• Start with one foot on the box and the other on the ground.

• Press into the foot on the box to explode up and switch legs.

• Keep inner thighs squeezing and continue to alternate the legs.

Box Split Lunge Jumps

BURN-OUT

Quads & Glutes Focused 🍑

MaryEllen Bowman

Full Body | Functional 🔥

I love this one! Going to keep this one on repeat for full body! 💪🏼

Abby

Full Body | 20-Min | No Equipment 🔥

Sandra

Lizeth

Lower Body PUMP 🍑

Lisa

Good upper body burn, quick but to the point!

Caitlyn

Upper Body | Shoulders Focused 💪🏾

Jessica

Oh my lord, this is the perfect workout! Love full body workouts that separate the upper and lower without doing too many compound exercises! Is a favorite for sure!

Barbara

Build & Burn | Full Body 🥵

Might have cursed your name only slightly when I saw the dips but in the end love you even more for them 😘

Clare

A total burner but I love it! Definitely will keep this one on repeat!

Upper + Abs 🔥

Arael

Legs + Glutes 🍑

Yoga for Hips & Splits

First time back in about a year. This workout was perfect for getting back to working out.

Aysha

Leg Day | Glutes - Focused 🔥

Claudia

Legs + Abs | Glutes Focused 🍑

Upper Body PUMP 💪🏾

Amanda

Leg Day 🍑 | 5 exercises 🔥

Gina

Wow!!! Definitely this got me and my partner sweaty and strong!

Valerie

12-Min STRENGTH CARDIO 🥵

Mhm yep love a yummy Shaina workout 💪🏼

Upper + Abs | Burner 🔥

Full Body 🌶️| Strength + Cardio

Andrea C

Mary-Martha

Full Body TONE 💪🏾

Mica

IMPORTANT UPDATE

Lissette

Claudia Lizzette

Upper + Core 💪🏾 | Hybrid Workout

Joanne

Cierra

Whew, brought this workout outside 🥵 loved it!

Full Body | DB Circuits 💪🏾

Samantha

Sophia

Arms + Abs | BUILD 💪🏾

Jessi

Couldn’t do all the workouts but I did what I could! This is going to be my leg day for now on until I’m good at every movement

Felicity

Legs + Glutes | Build & Burn 🔥

Full Body 🔥🥵

Erin

bhavya

Marco

Full Body | Strength + Cardio 🔥

First time diving into any of your programs, and wow, what a sweat! Looking for to the rest of my trial :) thanks!

Quads & Glutes Focused 🍑

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